Understanding the New 2010
Dietary Guidelines for Americans

Looking for a trusted source of information on how to eat healthy and prepare healthy foods? The Dietary Guidelines for Americans, developed by the US Department of Agriculture's Center for Nutrition Policy and Promotion, are the cornerstone of federal nutrition policy and have been updated every five years since 1977. These guidelines are based on the most credible, up-to-date research. The 2010 Dietary Guidelines are different from previous reports in the following ways:

• It addresses the issue of the overweight and obese population that is undernourished due to food choices which are full of added sugar and fat, but not nutrient dense.
• It is based on the Nutrition Evidence Library (NEL) from the United States Department of Agriculture (USDA).
• It has new chapters that address an eating pattern that is nutrient dense, yet calorie controlled, and dietary patterns that have been shown to be healthier.

The 2010 Dietary Guidelines are a great resource for consumers who want to review the most current research-based viewpoints of health professionals. These guidelines are the foundation for the government's food and nutrition policy. The major points are:

Total Diet: Most Americans don't consume enough fruits, vegetables, and whole grains, yet they consume too much sugar, sodium and fat. This guideline is about eating foods that are nutrient dense. Added solid fat and added sugar (SoFAS) make up about 35 percent of the American diet, leading to unhealthy food choices and obesity. The acronym SoFAS is a key concept in the dietary guidelines, and is increasingly being used by the media.

Sodium: Sodium is part of the compound referred to as salt. It is also part of other ingredients on many food labels. A diet high in sodium can result in high blood pressure, which can lead to heart attack and stroke. The guidelines for sodium start at 2300 mg, and eventually achieve the goal of 1500 mg. That begins with no added salt and limiting many processed foods. This guideline also recommends eating foods containing potassium, such as tomato, potato, low-fat dairy and banana.

Fat and Cholesterol: Limiting cholesterol, saturated and trans fat in the diet is important for heart health. One way to achieve this is to control portion sizes of beef, lamb, pork, chicken, turkey, cheese and eggs. A recommended portion of this kind of animal protein is 3 ounces at a meal, and not more than 6 ounces per day. One technique for cutting fat and cholesterol in the diet is eliminating these animal proteins from one daily meal, or planning an entire daily menu without these foods. Another way is to use liquid fat like olive oil and vegetable oils for cooking and baking, rather than solid fat like margarine or butter.

Behavior: Having a healthy routine requires an effort not only to make better food choices, but also to develop healthy behaviors. This includes being active, shopping for healthy meals, monitoring calories and nutrient content of food. Staying focused on goals and evaluating progress regularly is the key to staying healthy.

To review the guidelines in more detail, go to www.dietaryguidelines.gov

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